Friday 2nd May 2014 – WOD

2nd May 2014

 press-westsideDynamic effort 2

WOD 1

Mobility

In 20 mins warm up and est: 

  • 9 x 3 Strict press @ 50% of Tuesdays 1 RM

* Lifts are Defined as, “Lifting a non-maximal load with the highest attainable speed”

* 30 – 50 secs rest between sets

* Pause in front rack

WOD 2

A chipper of:

  • 12 Push press @ 70 / 45kg
  • 24 DUs
  • 24 KB swings @ 32 / 24kg
  • 12 Push press @ 70 / 45kg
  • 24 DUs
  • 24 Single arm KB snatch @ swing weight
  • 12 Push press @ 70 / 45kg
  • 24 DUs
  • 24 Ring push ups

 * Cap of 14 mins…

 

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